AMRAP Baseline Workout

Do you have 15 minutes? Get moving with this metabolic training session and complete "as many rounds as possible" in that time.

Want to boost your heart rate and build stamina, but don’t have a lot of time? Give this quick, high-intensity workout a try.

We’ve structured it AMRAP style — that means, “As Many Rounds As Possible” in 15 minutes.

For each round, you’ll complete the following exercises:

20 air squats

20 mountain climbers

10 push ups

10 burpees

Let’s break down how to execute each exercise, along with modifications. Remember: it’s not a requisite to complete every round at full intensity. Modify, or sit out an exercise — it’s always best to listen to your body.

Grab a timer. Turn up the music. It’s go time.

1. AIR SQUATS

Start with feet shoulder-width distance apart.

Bend at the knee, no farther than 90-degrees or thighs parallel to the ground.